Friday November 19

loko.tv - Bernard - Swimming
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Thursday November 18

Warm up
1000 mixed

12x100 - 1:30 every 3rd one IM

Three rounds of:
1x200 - 3:15 moderate
8x25 - :30 fast stroke

3x400 - #1 pull, #2 fast, #3 swim down
=4600 SCY

Wednesday November 17

Warm up
600 swim, 400 reverse IM drill

8x75 - 1:15 (50 moderate/25 fast choice)

8x100 - 4 on 1:30, 4 on 1:20

3x300  - 5:00 smooth pull or swim

12x50 - 1:00 fast kick

1x400 EZ
=4200 SCY

Tuesday November 16

Get hooked...

Warm up

1000 swim 1/2, pull 1/2

9x200 in 3 sets of 3
3 on 3:00
3 on 2:50
3 on 2:40

8x125 - 2:15 (75 swim/50 kick)

16x25 - :30 fast kick

8x50 - 1:10 winding down
=4600 SCY

Monday November 15

Warm up
300swim, 200 kick x2

20x50 - :50 free on the first 10, as much stroke as you can on the last 10

Three rounds of:
1x300 - 4:30 moderate pull or swim
4x75 - 1:10 fast

16x25 - :30 kick extra :15 after every 4 if you need it

EZ 200
=4400 SCY